Introduction

These High Protein High Fiber Broccoli Cheddar Rice Cups are a delicious and nutritious snack or meal addition. Packed with whole grains, vegetables, and cheese, they offer a satisfying balance of flavors and textures. They’re perfect for meal prep or a quick on-the-go bite.

The image shows a single round mound of creamy broccoli and cheese rice on a white plate, placed on a white marbled surface. The mound has visible green broccoli pieces scattered throughout, giving bright green spots against a mixed light yellow and orange base of melted cheese and soft rice. The texture looks smooth and gooey with glossy cheese coating the rice and broccoli evenly. The broccoli texture is slightly rough while the rice is soft and plump. The top is slightly uneven but still rounded, with some cheese melting over the edges. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

2 cups cooked brown rice, cooled completely (refrigerated for at least 2 hours or overnight)
2 cups broccoli florets, finely chopped into pea-sized pieces, excess water squeezed out
1 cup shredded sharp cheddar cheese
1/2 cup grated Parmesan cheese
3 large eggs
1/2 cup plain Greek yogurt
1/4 cup chopped green onions
2 cloves garlic, minced
1 tsp salt
1/2 tsp black pepper
1/2 tsp paprika
Cooking spray

Instructions

Step 1: Preheat your oven to 375°F and generously spray a 12-cup muffin tin with cooking spray, including the tops between cups to prevent sticking.
Step 2: Combine the cooled brown rice, finely chopped broccoli, cheddar cheese, and Parmesan cheese in a large mixing bowl. Make sure your broccoli is chopped small enough to distribute evenly and that you’ve squeezed out any excess moisture.
Step 3: Whisk together eggs, Greek yogurt, green onions, minced garlic, salt, pepper, and paprika in a separate bowl until completely smooth with no yogurt lumps visible.
Step 4: Pour the egg mixture over the rice mixture and stir thoroughly until every grain is coated. The mixture should look slightly wet but hold together when pressed.
Step 5: Divide mixture evenly among the 12 muffin cups, filling each about three-quarters full. Press down firmly with the back of a spoon until the mixture is compact and holds together when you lift the spoon.
Step 6: Bake for 20-25 minutes until the tops are golden brown and firm to the touch, with edges pulling slightly away from the tin. The centers should feel firm when gently pressed. They’ll continue setting as they cool, so don’t overbake or they’ll dry out.
Step 7: Let cool in the tin for 5 minutes, then run a butter knife around each edge and transfer to a wire rack to cool for another 5-10 minutes before storing.

Tips & Variations

For extra flavor, add a pinch of cayenne pepper or smoked paprika to the egg mixture.
Use cheddar alternatives like mozzarella or gouda for a different cheese profile.
Swap broccoli for other finely chopped vegetables such as spinach or cauliflower.
If you prefer a creamier texture, substitute Greek yogurt with sour cream or cream cheese.
Make sure to squeeze out excess moisture from broccoli to avoid soggy cups.

Storage

Store the rice cups in an airtight container in the refrigerator for up to 4 days. To reheat, warm them in a preheated oven at 350°F for about 10 minutes or microwave for 30-45 seconds until heated through. They also freeze well—wrap individually and freeze up to 2 months, reheating from frozen in the oven.

How to Serve

A close-up view of a mold-shaped broccoli rice dish served on a white plate, showing two visible layers; the bottom and larger layer is creamy steamed white rice mixed with small pieces of broccoli, and the top layer is a glossy, light green melted cheese sauce with small broccoli florets sprinkled throughout, creating a smooth, slightly shiny texture over the rice, all placed on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use white rice instead of brown rice?

Yes, white rice can be used but the cups may be less fiber-rich and slightly less firm. Cooking and cooling the rice beforehand is still important for the best texture.

Can I make these vegan or dairy-free?

To make a vegan version, substitute eggs with a flax or chia egg mix and use dairy-free yogurt and cheese alternatives. Keep in mind the texture and flavor may vary.